Returning To The Gym After An Injury. Any Tips?

Himbo_Hoss

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It has been 6 years since I've stepped foot in a gym. I had a spinal injury that has taken it's sweet ass time healing. I Have went from 6'3" 175lbs to now being 250lbs of pure blubbler. When I used to go to the gym, I did it to keep my self thin and toned. Now that I'm comfortable with the fact that I'm not a twink anymore, I want to build muscle. Any tips for starting out?
 

Clrwtrdlbud71-fl

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If possible, a trainer man: not forever, but long enough to get you on the habit/rhythm and knowledge to then keep it up yourself. A good coach should train you in both exercise AND nutrition. Good luck man!
 

Scarletbegonia

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If possible, a trainer man: not forever, but long enough to get you on the habit/rhythm and knowledge to then keep it up yourself. A good coach should train you in both exercise AND nutrition. Good luck man!
Agree. Get certifications. Many trainers don’t actually know much about nutrition.

look at your goal in pieces:
Fat burning
Muscle sculpting
Strength gain
 

twoton

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You have full medical clearance to do this, right? Six years of healing from a spinal injury seem serious
 

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You have full medical clearance to do this, right? Six years of healing from a spinal injury seem serious
Yeah, I'm a rare case where my spine actually healed. The Discs from L1-L5 all collapsed and now after my most recent MRI They said my spine looks better and even the minor DDD and Scoliosis seems to be gone.as well. The doctor was baffled. I'm even giving up smoking, I told the doctor I want to be so big I waddle when I walk.
 
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Himbo_Hoss

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If possible, a trainer man: not forever, but long enough to get you on the habit/rhythm and knowledge to then keep it up yourself. A good coach should train you in both exercise AND nutrition. Good luck man!
My doctor is actually helping me out with my diet and helping me figure out my metabolism. It changed Alot. As it stands my maintenance caloric intake from my sedentary lifestyle is about 1200 calories/per day. was funny when I got my first set of blood work. Years with no insurance has been killer. I've gotten my self down to 1 20oz of soda per day and 1 energy drink per week without the withdrawals from caffeine but coffee sweetened with natural unpasteurized honey has been my friend. I was so dehydrated from just drinking nothing but soda, My body wouldn't even let me get a stiffy. Learn from me People Cut the soda, Lemon water, coconut water, Coffee and Tea are your best friends if you don't like plain water.
 

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Yeah, I'm a rare case where my spine actually healed. The Discs from L1-L5 all collapsed and now after my most recent MRI They said my spine looks better and even the minor DDD and Scoliosis seems to be gone.as well. The doctor was baffled. I'm even giving up smoking, I told the doctor I want to be so big I waddle when I walk.
Wow... Must have been a hell of an injury. I had an L5-S1 fusion. So mine involved surgery but recovery in a matter of a few months. I will say this: If you are returning to the gym to "lift". Get a "really" certified trainer. Why? Everyone and their brother will tell you squats and dead lifts to build muscle. Every single one. But you have a unique issue with your spine. Your form will have to be brilliant if you go down that road. To be honest, I'd get a referral for for some PT. During your sessions ask them for proper exercises for your situation.
 

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Yeah, I'm a rare case where my spine actually healed. The Discs from L1-L5 all collapsed and now after my most recent MRI They said my spine looks better and even the minor DDD and Scoliosis seems to be gone.as well. The doctor was baffled. I'm even giving up smoking, I told the doctor I want to be so big I waddle when I walk.

fuckkk.

good luck getting back on your grind. Remember that feeling of power and chase it
 
D

deleted972421

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Wow... Must have been a hell of an injury. I had an L5-S1 fusion. So mine involved surgery but recovery in a matter of a few months. I will say this: If you are returning to the gym to "lift". Get a "really" certified trainer. Why? Everyone and their brother will tell you squats and dead lifts to build muscle. Every single one. But you have a unique issue with your spine. Your form will have to be brilliant if you go down that road. To be honest, I'd get a referral for for some PT. During your sessions ask them for proper exercises for your situation.
Yes, I agree re: PT. When I destroyed my shoulder, it was the PT who brought me back to 98% of where I was (and credit to the surgeon, too).
 
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Clrwtrdlbud71-fl

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Dude, you are so fortunate and blessed, congrats man! Make the best of the second chance!
Yeah, I'm a rare case where my spine actually healed. The Discs from L1-L5 all collapsed and now after my most recent MRI They said my spine looks better and even the minor DDD and Scoliosis seems to be gone.as well. The doctor was baffled. I'm even giving up smoking, I told the doctor I want to be so big I waddle when I walk.
 
D

deleted983493

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Similar, spine/neck, hit 260 (6'3") in 2010. Was pretty ripped till neck started in...
Started slow, treadmill, worked up to 5-10 miles a day outside, knee pushups etc. It takes a long time, patience, little wins, embrace the frustrations (inspirations). I workout every day because I love it, still'working' on...everything. : )
Currently around 200, great shape at 63, had to slow a bit July thru now after bike wreck, healing, not walking yet...still lifting. Modify adapt find what works for you. Patience...Motivation. Good Luck to you...
 

ryans138

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First of all, congratulations on healing! That is so great!

Take your time. You've been out for a long time. It will take a long time to get back to where you were. If you get impatient, remind yourself how awesome it is to be injury free.

I've come back from a debilitating back injury to become stronger than ever. I took it slow and worked the HELL out of stabilizing my core. Learning to keep your midsection tight when putting stress on the spine is key. Look up the McGill Big 3 on YouTube for examples.

If you choose try squatting, learn how to brace. Lots of videos on bracing are out there, too.

Good luck and stay healthy.
 

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Dude, you are so fortunate and blessed, congrats man! Make the best of the second chance!
Trust me I am, I was so depressed, since I started a work from home job, I never left the house, would make excuses about my webcam not working, if I did leave the house it was to pick my husband up and I never got out of the car. (My husband made me go to the doctor because of some other health issues that stemmed from me being dehydrated, Hypokalemic and anemic. God I love Coconut water with lemon juice, that shit saved my life and saved me from having to take horse pills) I was even making excuses on not getting vaccinated because "I don't leave the house, It doesn't matter." I got my sticking appointment set up, and I am meeting with a cousin who is a personal trainer, and I'm now actually kind of happy.

Strange how your life can change in an instant.
_________________________________________
 

Himbo_Hoss

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Wow... Must have been a hell of an injury. I had an L5-S1 fusion. So mine involved surgery but recovery in a matter of a few months. I will say this: If you are returning to the gym to "lift". Get a "really" certified trainer. Why? Everyone and their brother will tell you squats and dead lifts to build muscle. Every single one. But you have a unique issue with your spine. Your form will have to be brilliant if you go down that road. To be honest, I'd get a referral for for some PT. During your sessions ask them for proper exercises for your situation.
I fell hard enough to rock a 53' refer trailer half loaded with meet and got dragged by a 1ton pallet of refrigerated meat out of the trailer. Chiropractor has told me that I really need to start small with weights, Also I need to build the muscles in my back and squats won't build my back and that I should focus on getting my core up to snuff first before I go hog wild on the weights. His exact words are, "You need to lose that gut before you work on that butt."